Comparing Nutrients in 1 pound Boiled Pumpkin Flowers VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Pumpkin Flowers	Navel Oranges	Recommended Dietary Allowance
Energy	2.35% 68kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	43.8% 57g	130g per day for Men 19-50 years
Sugars	15% 11g	53% 38.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	14% 10.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Navel Oranges	Recommended Dietary Allowance
Vitamin A	44% 395μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.5% 186μg	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.7mg	298% 268mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Navel Oranges	Recommended Dietary Allowance
Calcium	16.8% 168mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	50% 4mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	5.7% 0.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 154mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.7% 432g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Pumpkin Flowers vs Navel Oranges:

• Boiled and Drained Pumpkin Flowers have 7.3 times more Vitamin A and 1.2 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 11.8 times more Vitamin C and 3.8 times more Vitamin E than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Boiled Pumpkin Flowers vs Navel Oranges:

• Boiled and Drained Pumpkin Flowers have 2.6 times more Copper, 6.8 times more Iron, 2.3 times more Magnesium, 1.5 times more Phosphorus and more Selenium than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Potassium than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Navel Oranges have similar amounts of Calcium and Water per 1 lb.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Navel Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges contain 3.3 times more Energy, 3.8 times more Carbohydrate, 3.5 times more Sugars and 2.4 times more Fiber than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Navel Oranges have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.